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By Orlando Griffith
THERE IS HARDLY A WOMAN out there
that isn't self-conscious about her butt: "Is it
too small?"; "Is it too big?"; "Is it shaped
right?"; "Does it look good in my clothes?"
As a man, I think that a nice butt is a primi-
tive call card that lures us males into investi-
gating who it belongs to and if the rest of
the individual is just as nice. Now, of course,
it sounds like I'm objectifying women and
reducing them to just a body part, but with
all what we're seeing in the entertainment
world and social media, you have to wonder
if women are now just about having a nice
posterior.
I know it isn't so, but it's been getting a sig-
nificant amount of attention. Some women
are even trying to "break the internet"; our
very own Trini-born Nicki Minaj is one that
people idolize for having a large and shapely
butt, even though it's artificially made. Since
then, the butt augmentation craze has been
in full swing, and has reached our shores.
Many women are getting it done in hopes
to improve how they look and how they feel
about themselves.
In my research on butt augmentation, redis-
tributing fat, and silicone implants are surgi-
cal methods to "improve" the shape and
size. Unfortunately, the population that can-
not afford plastic surgery inject hardwa
products like silicone, which, in principle
the same thing but has serious and som
times deadly consequences.
I would advise caution, and folks who are in-
terested in this practice should do more re-
search. Another less invasive method would
be specially designed underwear, which
gives the appearance of having large hips
and butt, although this method may leave
someone who initially admired your aug-
mented butt confused and disappointed
later.
As an exercise professional, I always encour-
age people to practice the natural approach
and work with what you have. A nice butt
can be achieved through exercise. It may not
grow as large as a Kardashian's but should
be able to hold its own, and even look mirac-
ulous in the right outfit.
Achieving a nice butt isn't just about isola-
tion training or doing a million squats; there
must be a holistic approach, and the rest of
the body must be involved. I would make
reference to athletics, where I'm biased to
sprinters having the best butts, and perhaps
beach volleyball for a close second. They
don't focus on isolation training, but ensure
that their entire bodies are functioning per-
fectly to maximise performance. For in-
stance, in sprints the critical movement that
makes a sprinter different from a regular
runner is the emphasis on hip extension,
and the force generated from triple exten-
sion that is required for moving fast. In ex-
plosive sports like volleyball, the butt or
gluteus muscles are challenged in various
ways because of the many positions the
athletes need to assume during a game.
They move vertically during explosive
jumps, laterally and front to back during a
game. Also, more importantly, their gluteus
muscles are engaged the whole time, be-
cause they hold a half squat or quarter
squat position during the game when
awaiting the next play. This position in sport
performance is called the "ready position" or
"athletic stance".
While strength training the body is the main
way to achieve the athletic and shapely
butt, introducing explosive exercises during
a training session will require much more
muscle recruitment in the lower chain, thus
giving more work to the muscles, forcing
them to adapt and grow. A couple of rou-
tines I personally did while I was competing
to display force application during exercise
was performing heavy squats and super-
setting them with body weight jumps; I also
added tri-planar jump lunges after regular
dumbbell lunges. The goal was always to
jump higher by being more explosive; the
higher the jump the greater the muscle re-
cruitment, and eventually the faster I'd run.
So the next time when you're going for a
long run, change it up and do sprints instead,
and while at the gym add some body
weight jump squats after the leg workout.
You'll feel sore and perhaps have difficulty
sitting a few days after, but as you know,
anything worth having doesn't come easy.
Good luck!
Orlando Griffith is an Athletic Develop-
ment and Performance Specialist.
Ariessportsperformance@gmail.com
| FITNESS |
March 1, 2015 www.guardian.co.tt Sunday Guardian
WOW MAGAZINE | 13
"A nice butt can be achieved through exercise. It
may not grow as large as a Kardashian's but
should be able to hold its own, and even look
miraculous in the right outfit.